How to Calm a Panic Attack

How do you calm a panic attack? You may experience one or more panic attacks, yet be otherwise perfectly happy and healthy. Or your panic attacks may occur as part of another disorder, such as panic disorder, social phobia, or depression. Regardless of the cause, panic attacks are treatable.

Therefore, no matter how powerless or out of control you may feel about your panic attacks, it’s important to know that there are many things you can do to help yourself. Hence, the following self-help techniques can make a big difference to helping you overcome panic:

Inhaler for Panic Attacks

 You React Strongly to CO2

You have a receptor in your airway that constantly monitors CO2 levels. Consequently, if these CO2 levels are elevated for some reason, for example, in an enclosed space, and you have a central nervous system hypersensitivity to CO2, then it can trigger a panic response. Altogether, other people have a normal tolerance for high CO2 levels so they will not react in the way that you do.

 You Reach for bcalm

When you exhale into bcalm the air is diverted out into the environment. Subsequently, in its place, you breathe in air that has been filtered by the device to reduce CO2 levels to that of forest air. In effect, your air supply has been ‘scrubbed’ of high C02. As such, your airway CO2 sensors stop sending messages to your brain saying that you need to escape. And that is one way to calm a panic attack.

 The CO2 Levels in Your Airway Quickly Fall

This CO2 ‘scrubbing’ process is very safe, and is also used in anesthesia machines and in rebreathers used by divers. After about 6 or 7 breaths, the CO2 levels in your throat are back to a much lower level. Therefore, this means your CO2 receptor now sends a message to your brain, saying “relax, it’s okay”. As a result, it feels as though you just stepped out into a forest, but you haven’t needed to go outside.

Drink Water

There’s a reason everyone offers water when someone is panicking. Take slow small sips of cold water to help you. Focus on the cool water as you drink it. Accordingly, focus on the feeling of it going down your throat; this will distract you from whatever is causing you to panic. Also, dehydration can heighten anxiety so make sure to stay hydrated!

During dehydration, we struggle to get the chemicals required to produce serotonin into our brain. As a matter of fact, being just half a litre dehydrated may also increase the stress hormone cortisol, which has been associated with a range of mental disorders, including anxiety. Water makes up 75% of brain tissue. So, that is another way on how to calm a panic attack.

Coping statements

By the same token, coping statements are great way to remind yourself about what anxiety and panic actually are. They can prevent the development of a negative cycle where you panic about panicking. Therefore, you can make up your own coping statements, or use ones like this:

Firstly, “Anxiety is normal.”
“Panic is just high levels of anxiety.”
“Everyone experiences anxiety and panic at times.”
“Anxiety and panic aren’t dangerous.”
“Fear is designed to protect us – it’s not harmful.”
“I’ve gotten through this before, I can do it again.”
“Slowing down my breathing will help.”
“My anxiety and panic levels will reduce with time.”
“I don’t need to escape or use safety behaviors.”
“I’ve never fainted, choked, or had a heart attack through panic before.”
Lastly, “Other people can’t tell how anxious I feel.”

Open the Window

Fresh air does wonders for our brains. Also, the outside also provides a lot of sensations for you to focus on. Open the window or step outside for a few moments. Even more, take note of the smells, sounds, and temperature.

That’s the only time I like cold weather. You step outside and that cool air brings you right back to the present. Subsequently, it’s like a slap in the face. My old boss told me that when she feels a panic attack coming on, she goes outside (especially during the winter). The cold air hitting your face would bring you out of any panic attack. After a few minutes, she is good to go.

Fidget and Move

During a panic or anxiety attack, the body creates adrenaline. Your body is stuck in a fight or flight stage. Accordingly, give your body a way to express some of that extra energy. Pace the room, fidget with a toy, click a pen, or toss a ball. Do anything to channel it!

I’m constantly moving my legs and hands (Parkinson’s). So I try to find a balance between the movements and trying to relax. Therefore, I found that if I occupy my hands by creating something, it helps with the movements and my anxiety.

I used to like to run to let out all that energy when I’m starting to feel the anxiety creep in, but like many things I can’t do that anymore because of balance issues. Plus, I have breathing issues because of the anxiety.

Distract

Distract is one of the best ways to pull yourself out of an attack. Generally, tasks that require mental focus but little energy are best. Puzzles, word games, or even certain mobile games are great.

I’m finding that when I’m focusing on making friendship bracelets (also very relaxing), my hands are preoccupied with what I’m doing. My tremor’s (from Parkinson’s disease) aren’t as pronounced either. Therefore, it is definitely a good distraction. Not only is it a good stress reliever, I end up with a finished product that I give away. That’s another method on how to calm a panic attack.

Conclusion

I wouldn’t mind trying the bcalm. I had heard about it, but was a little skeptical about it until I read up on it on their website. Although, I wonder how well it works and if there are any side effects. By and large, everything medicinal product has side effects. My body doesn’t like them. Therefore, it usually reacts worse than what they say will happen. That’s why I’m leery about trying new meds.

Avoidance and safety behaviors can make it difficult to overcome panic attacks. Henceforth, if you avoid situations that make you feel anxious, or where you worry you’ll have a panic attack, it can make the problem worse. Consequently, the longer you avoid something, the more intimidating it becomes. Also, if you always avoid situations that cause anxiety, it’s harder to prove to yourself that you can manage them – as a result, you may lose confidence.

So, hopefully you can at least try one of these methods on how to calm a panic attack. Let me know if you try the bcalm, I’d like to know if it really helps. Until next time…